52 Sets Is BEST For Building Muscle (New Science)
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- Опубліковано 24 лип 2024
- @WolfCoaching drops by to tell us about a crazy new quad training study!
The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth- rp.app/hypertrophy
0:00 Dr. Milo Wolf
2:24 MRV Revisited
8:00 How accurate is estimating RIR?
15:03 Dose Response Relationship: Volume and Size
18:10 Specializiation Phases
26:57 Ramping Volume
30:15 How much volume should you do? - Спорт
Thank you for having me, Mike! Happy to answer any questions in response to my comment 👇
So, did you get your PhD? How was your defense??? 🎉
What would you say that rest periods have on the amount of sets you need to do. I read somewhere that if you rest for a minute and do more sets it's the same as if you rest for 3 minutes but do less sets.
Would natural people benefit from doing these many sets per week? How much of these are attributed to noob gains? Would (natural) experienced lifters who have worked out for years see some gains if they now tripled their workload per muscle group?
I passed my defense! Now officially Dr. Milo Wolf! @@n_-_-
@@dzonipro97 Generally, the longer you rest, the more potent each set becomes. So, since you likely take longer rests than 1-2 minutes as they do in these studies, some of these numbers from the science should be adjusted downwards.
I was doing 53, so good to know that more volume isn’t always the answer.
Wow Mike mentzer got it right again! 🤓
@@wotanjugend974lmao nice one
@@wotanjugend974insert the mandatory: MIKE IS THE SMARTEST BODY BUILDER OF ALL TIME, HE WAS SO AHEAD OF HIS TIME. THE GOAT
haha, that is a ton.must love gym work
u mean 531
I've been doing 52 sets/week of high-tempo 0-lb hammer curls and it definitely helped my right forearm to blow up!
Beautiful :))
I hope you're doing full ROM
@@soulextinguisherjust isolating the end range of motion can feel good, I mean work effectively
dont forget to make the last set an AMRAP set so you the 0-lb dumbbell feels good
@@StopTheDamnTape Agreed. Shortened partials aren't usually recommended, but in this case, they can really help you to get a great pump.
I’m combining this approach with the one from your video a few days ago. I now do 1 set and 52 sets on alternate weeks.
Is that a joke?
@@miquelcm5136 Yeah, it’s a joke. I don’t go to either extreme.
@@miquelcm5136no
Of course not? 1 set per rest week and 52 sets per work week. Makes sense to me
@@miquelcm5136Yes it is (:
I’m definitely interested to see this done on different muscle groups because my quads are super resilient but I swear just 4-5 hard sets of hamstrings per session barely leaves me recovered for my next session
I remember Dr. Mike saying hamstrings don’t recover as easily as other muscle groups. Don’t know the reason for this, but generally I’ve heard certain muscle groups referred to as “resistant to fatigue” and more adapted to recover.
He said quads triceps forearms tend to repair and respond to higher loads
@@chompushkabombushka3595 it's not that hamstrings don't recover as easily, it's that it's much easier to impose a very very high amount of stimulus (and also fatigue) compared to other muscle groups.
Think about it, your quads do knee extension all day long, but your hams barely have to work in a normal day.
A more extreme, but illustrative example, is with calves, you can do like 10 sets of calves in 5 minutes every workout and by the time you leave the gym they feel fine.
Reeent
@@karinorbu6981 😂
500 sets a week you train 8 hours a day eat and sleep wake up and repeat
8 hour arm workout god damn it!!
@@Gojimaru 16 shakes a day, right babe?
@@salt_factory7566 Just eat more
@@GojimarugoooooOOOOOOOD MORNING GODDAMNIT!!
@@Gojimaru I'll run out of videos at that rate
These expert interviews are a friggin' gold mine. I simply cannot thank you guys enough.
Love the vid, going to apply this to my meso-cycles in the future. Only gripe: it's quad specific. Would love to hear about studies done on other muscle groups, particularly smaller muscles, since the recovery times vary, and the fatigue accumulation from set to set is vastly different between, let's say, quads to side delts or triceps. Look forward to the GOAT himself dropping a video on those studies if those studies are ever done.
And I was doing 51 sets per week, like a slacker. Thanks for giving us pre-prints and other super solid evidence, for bro-science. Maybe, just hire a Sheiko style trainer and go to failure every day until rabdo or greatness hits.
51 sets gives 0% gain, 52 gives 100%. Now we know.
Literally doing sheiko lol and the volume is unreal.
@@espenstoro now we know
Get big or get rhabdo tryin'
@@ertwrowe know
8 HOUR ARM WORKOUT, RIGHT BABE?
Zeeeero
Goood fucking morning
@@seta_samuli2759 I never thought of it that way , i never thought of it that way :D
C'mon guys, you gotta eat big to get big! Cookies don't even count!
@@seta_samuli2759goddammit
Easily one of RP's best videos I've seen. I love almost all of them - but this was epic. Thanks!
Thank you Dr.Mike, the fitness world is lacking these straightforward educational videos, learned a lot watching this
i dont trust anyone with a beard, or any hair for that matter. i only take advice from smooth hairless men, they are pure and trustworthy like a baby
I'm offended.
And with height of 5'5/5'6
F those tall, muscular, intimidating monsters! Baby face, short kings all the way baby! 😊
@@devamjani9423 It's a nice sentment but wont get you laid a lot with the e-Thots
I was on 52 sets per week for my quads, my legs turned into a ball of plasma and neighbours called firemen on me. So I had to drop the volume.
😊😊😂😂😂😂😂😂
Hypertrophy or Inflammation? How much "tissue" was kept a few weeks after the study would be nice to know.
hmmm, Would have to have to read the paper to see if hypertrophy was measured solely with measuring tape, or if muscle mass size was confirmed via DeXA. Good catch either way, but I think it's possible that if you were accumulating enough inflammation at those volumes to throw off measurements, you'd be far too sore to even get those sets done, heh.
@@kierasher1 Dexa wouldn't be very accurate. Should use the gold standard; MRI.
Very few studies just use a measuring tape. They used ultrasound, here IIRC
@@WolfCoachingbless you for this comment, it provides a lot of insight for something new to this type of literature
@@WolfCoaching @kierasher1
so does this kind of measuring exclude bigger size from 'bigger' inflammation (and what not)? My personal experience n=1 shows that after high volume cycles I significantly lose size in my deload-/sick_days-weeks afterward, while I still was getting stronger in my last meso-weeks and managed fatigue.
I can also see diminishing size 2 weeks after lower volume cycles of same length, but these cycles already end up less swollen/size. Sadly, I can't compare loss of size since I'm pleb and not recording data, so all of this is only anecdotally, but I wonder if there is some merit.
I really would like to see follow up size measurements after two weeks completely without training or at max some sort of maintenance/low deload.
Thank you guys so much for this video. I’ve been struggling for a long time with a couple lagging body parts and i think this may help
2034 Papers: “we’re gonna need a minimum of 172 sets for growth”
Well if everyone does 52 sets eventually we will evolve to handle more. So maybe
@@martymcfly6411 I'm now thinking a minimum of 427 sets...
@@martymcfly6411it would take a thousand years or more for the human anatomy to evolve like that
@@martymcfly6411with this logic we reach for the highest shelf so our kids are taller too!
@@Simon-talksYou'll love my 100k years generational gigacycle, every hundreth descendant will be chuffed to find they're on the deload life for maximum telomere-recovery and muscle-genome retention.
The fact that we get this kind of 1 on 1 interviews it's mind blowing, thank you so much for this videos! Much love and respect!
😂, shut up. It's not like he's solving the hamas gaza conflict
What's mind blowing about 2 men having a conversation about fitness, I garutee millions of men do this everyday.
I'm also curious about the degree to which this blew your mind.
Using Mike's hypertrophy template I, being a stickler to instructions, kept marking exercises as "1"mostly meaning +1 set the next time this body part gets worked out. This resulted in massive volumes at the end. I think 40+ or so sets for some body parts.
Then Mike released a video on how limiting volume and re-sentisizing to lower volume is what makes people make huge gains and I followed his advice.
My findings. Huge volume was not a game changer. I'd argue this time yielded poorer results than restarting and keeping volume within normal ranges (10-20 sets).
Another thing is psychological strain. I love working out, really do. But most workouts in the crazy volume range would make me hate it and feel miserable.
I'd also argue that going really close to failure (0-1 rir) and often beyond with myoreps etc is king.
So the menzr approach lol
You just ended up following the original mentzer approach at the end.
Wrong Mike at the end.
So glad that I found dr mikes channel I’ve been lifting and into health and fitness for years very experienced in the “chemistry and special supplements “ and yet have been dealing with major plateaus and even straight up losing muscle and gaining fat and before I start rambling I just want to say thank you for the wealth of knowledge in all of these free videos. I feel like I have learned more from dr Mike in the past few weeks that I have been fortunate enough to find and watch multiple videos than I have after years of working out and research etc. thank you for sharing your experience and knowledge and nothing but the upmost love and respect 🤜🏼🤛🏼💪🏼
Great video! I would like to see a similar study using down sets and/or drop-sets.
I hope you guys took Milo through a training session on video.
PS: Fantastic video.
52 sets
@@DiskoKDiskoL he already did it. But that would be funny
More amazing content. The amount of information covered was beyond impressive!
Crazy value in these videos, thank you so much Drs!!
I’m all about 52 sets a year
Mentzer style babyyyy 😎
@@vyperr47 Aka wasting your time and looking like shit despite years passing.
😂
1 pushup every week
@@vyperr47Quite funny that it actually is like that 💀
I've done 24 sets/dropsets per muscle group doing full-body workouts 6 times a week when bulking for over 12 weeks. Pumps were amazing; doms barely felt, and energy was pretty good as well. But I was keeping the RPE of each set down to around 7. I don't know how high you can push the RPE doing more sets than that per muscle group on a full body workout split. When I'm doing a 6 day a week full body split pushing at an RPE of 9, I'm struggling to get 14 sets per muscle group. Looking forward to that study being conducted.
you are a moron wasting time in the gym
Amazing video!! Thanks for all of the thought provoking information and humor! :)
So much goes into these studies that it's so hard making them apply to everyone. Age,genetics,injuries,leisure time,stress,diet and enhancements are just some of the situations that could possibly be game changers.
I always appreciate how much I learn when watching the conversations between these two, even when Dr. Mike ruins cookies for me. Thanks again!
😂
Can't wait to watch this with fullrom
Congratulations 🎉 young Dr.! Welcome to the club! 😊
I love this channel so much. I have learned so much over the years and I am looking how to become a sport scientist in my own country.
I’ve BEEN WAITING for this video, Christmas came early. As a higher volume enthusiast (zealot at times). The human body is frighteningly resilient but, as usual, nuance! Thanks Dr. Mike & (now) Dr. Wolf!
10 to 15 is more than enough for me personally.
for most people prabobly. 52 setts per week is like 3 hours a gym every day. Joe Shmoe has no time for that.
Usually that's how real life plays out.
@@Just2Ddude...or is on enough PEDs
Post physique and let’s see how it’s working
8 to 25 for me depends on the muscles groups
Super cool discussion, love these kind of videos👍
Love it boys. More study reviews please!
I’m glad you clarified that this was specific to hypertrophy. I’ve been doing 10-15 working sets per week but I’m doing sets of 3-6 at about 90% of my estimated one rep max. That is enough to wear me out. The thought of increasing sets to 22, never mind higher, made my connective tissue ache. I’m also 52 so that doesn’t help.
This is for maximal growth from what I understand; I am 53 and do 2 sets per bodypart/3 times a week and have results.
3-6 would be 90% of your 2 rep max not 1 rep max since your 2 rep max is generally 90% of your 1 rep max
Just trust the science, trust the experts... Ive heard this before
Pure gold, thanks!
Great interview, great questions.
What's the minimum adaptive volume for hypertrophy of the phallus? I'm at 50 sessions per week and haven't noticed any growth. Do I need to up the sets or maybe start taking creatine?
I would lower the sets, i don't believe in all this bullshit
@@Kamil_Srnka Wooosh
I've noticed this to be true in my own experimenting I've been doing with my training. I put lower body on maintenence, and just hammered volume in my arms, and in 2 months, they grew a quarter of an inch. I'll be upping the vol for a whole year to see how big I can get them.
that could literally be anything including food and inflammation lmao
This was such a fascinating interview!Do more now.
Well I'm just in the middle of reorganising my programme and came across this. I've gone through Mark Ripptoe's Starting Strength, Mark Berkhan's Lean Gains, Greg Doucette, Eric Janicki, Dorian Yates, Mike Mentzer and jist now discovered mylo reps. Excited for the future; thanks for this.
I love watching the videos. I have been training full body 5 to 6 days a week, 5 sets per muscle group each day for 20 years now. This is where I get my best results. I'm 45 and a natty I'm 6' tall. In 2002 I weighed 165 and now I weigh 200 lean. Firmly believe in the high volume.
Interesting, how long do you workouts take and do you do all the isolation movements or stick to compounds?
Going from 22 sets to 52 sets is insane. Tell me on top of that they also added reps and weight.
Train Regularly Every Night
@@JoshuaKevinPerry Anavar give up!
This would be like a real part time job.
@@EyesackWorleyjust tren hard!
@@aajohnsoutube*train
thank you for this wonderful information, I have always been afraid to lose strength by cutting back volume on other body parts but this makes training fun again!
Always great to see Milo Wolf on the channel
The MRV BS was actually really good, Mike. I still consider that in my programs, and since people only have so much time, and stresses external to training, MRV is such a multidimensional consideration.
Like Mike said, it tends to be the joints and connective tissue that end up with problems with the really high volumes over time. The muscle itself will grow and recover, but there's a tendency to run into problems for a lot of people. Learned this the hard way more than once unfortunately.
Aren't heavy weights worse for joints?
This acually helped me out, understanding some of the problems and results im running into
Awesome stuff!!
I average at 8-12 sets a week. I start off with 6 sets and ramp up to 12-15 sets over a 6 week meso (sets range depending on what muscle(s) are the focus).
But EVERY set is to failure, and towards the end of the meso i also extend the last 1-2 sets (per exercise) with lengthen partials to push further into failure.
Can confidently say i'm 8 years in and still getting stronger & Bigger.
same... 7 to 13 sets per week per muscle group and all of them to failure (0RIR in compounds and past failure with cheating after 0 RIR or mio reps for smaller muscles). Been growing optimaly for a while now, even a tiny bit while cutting. Oh, plus I deload every 3 or 4 weeks depending on if I'm on a Cut or a Bulk by doing only one set to failure for compounds and 1 set to failure and 2 with light weight nowhere near failure for smaller muscles... maybe I almost never ever deload side delts rear delts abs and calves though as it doesn't seem like it's needed... If I deload everything or just skip the gym for almost a week when I come back I haven't made any progress but I lift the same as the weel before the deload... so I prefer moving and staying active
Hope to see a study that includes the whole body instead of just one muscle group shortly! Exciting results nonetheless.
They kinda talked about it in this video. You would crash and burn so fast.
thats what I was kinda thinking about, unless your life is literally sleeping eating and going to the gym it would be impossible to maintain 52 sets a week per muscle@@privtprofile24
Exactly.
That’s why this study is crap.
I mean its not crap. Its cool to see that you can really push the amount of sets if you wanted to when dropping your other volumes. @@Contopaxi
@@privtprofile24there is no study that proves it. We need to make people go for 52 sets of quads, hamstrings, biceps, triceps, delts, shoulders, lats. And then see how much muscle do they gain. I suspect the more the better and there is no upper limit.
Amazing interview, thank you @WolfCoaching and as always Dr Mike. Finally science catching up to bro science. Fun fact the guy with the biggest chest in the my gym (ex training partner) used to do 5 sets of flat bench every day (2 plates per side for 20 reps X 5) plus our regular chest workout. He would do 4 plates for 10 reps for 5 sets in our regular session for flat bench plus all the other exercises we would do, no sweat. When I tried to push him for more weight his elbows would start hurting so that was his limit.
He had been doing that EVERYDAY since the day he was 14 years old. His chest was that big we could balance a can of coke on top it (big triceps as well). As I disclaimer he did have awesome genetics (half Samoan) and was enhanced but he would still destroy all the other enhanced guy in the gym in strength and chest size. I know its bro science but I had seen the evidence first hand and now it sounds like we have the studies to back it up.
Thanks for all the amazing science and training tips as always Dr Mike, massive fan of the channel.
Grateful for your work!!!
I learned a lot from this, thanks guys!
Rich piana was ahead of his time. 2024 studies gonna be recommending the 8hr arm workout
German sport science has some papers that actually showed "more is more" in the late 80ies, early 90ies i believe. it was just stated that the amount of work gets more, the gains smaller, yet more volume = more growth.
@@LordFluffingtons slightly wondering xou re mixing strength/hypertrophy gains, no? squats - stretch induced hypertrophy, maybe didnt get stretch on the two others? i think genetics prolly play the biggest role in peak expression
So this begs the question as to changes, if any, to the hypertrophy app. Great discussion, that just reinforces the adage, train up to whatever you can recover from.
Very interesting. Mike is exceptional at asking the right questions.
Other than not asking him to link the study, so we can all make assessments instead of counting on others to promote it as they see fit.
Doctor Mike,
I've always wondered if there was any research comparing volume vs strength training on postural muscles or muscle that are in constant use.
It always seemed to me like muscles under constant stress should respond well to heavier loads. I.E. load the calf muscles and traps under heavy loads since they are nearly always on.
It's important to repeat what he said about biceps and triceps: triceps benefit from more sets, while biceps do not. So it all depends on which muscle. And different muscles recover at different speeds.
how do we know this and where can i find more about this
@@celine4743just try it. Do high volume for biceps and triceps and see how much strength gained you make relative to the other muscle group
Exactly what I notices most
Fantastic discussion thank you
great content!!
Mike mentzer if he saw this 💀
That’s literally how he looks now blud he’s dead
I've personally found the sweet spot of growth (for me) as 5 sets of 10 reps at 70% of my estimated 1RM after completing my top set of any given lift. If I attempt to do this more than once per training day, growth suffers - so I pick an exercise where I have a lagging body part.
boring but big?
Always entertaining and informative
Loving these interviews. Bloody hilarious😂 👏🏿🇬🇧
This video hs made me realise that I can probably do way more and see some growth always kinda been in 4-8 set range for muscles (training HIT) gonna up it to 6-10 now and see what it brings but like the guys said I don’t know how you can do 15 sets of every muscle a week if you are actually training hard unless you are a recovery god
I do 15-20 sets for most muscles every 5 days. Biceps, triceps, calves, traps I do 6-12 sets
15 sets a week is not so much. If you train a muscle group 2x a week that's 2 exercises of 3-4 sets each. For example you do bench for 4 sets and dips for 3 sets, pretty standard intermediate->advanced stuff.
You might be lucky with a low volume cap on your growth, but most people can do 20+ sets at the end of a meso cycle for at least some muscles
Wouldn't you want to read the actual study before assuming what you are doing needs to be adjusted?
@@davebarry4647 trial and error on myself is better than reading study’s 👍
I would really like to see the physical appearance of these test subjects!
Amazing interview
banger after banger, keem em' coming chris! I did not understand the difference between convection ovens and air fryers until now.
Everyone talks about muscle recovery.
No one talking about central nervous system recovery 😖
Dorian Mike and Arthur has been my route of choice
I think it also speaks to what you say about not training a muscle hard when it's already roasted. Certain muscle groups can take the volume better. Thoughts?
Fantastic video.
Love your sense of humor!
I’ve learned more about lifting in the past 2 months since I followed the channel then I have over the last 11 years thanks Dr
I'd love to know the quality of these sets. Was it 3 sec controlled exentric with pause at the bottom, or just throwing weight around.
Makes a huge difference in intensity.
Lets say 5sec for a rep with good control and form - would take 1 minute to do 1 set of 12
Vesus 2sec reps which would take 24 seconds to complete and would cause way less fatigue.
They said it's 2-0 RIR
@@Nunak91 Yes I know.
That has nothing to do with the quality of the reps.
@@4700RJL slow tempo 2 RIR you'll do less reps than fast tempo 2 RIR but it's still 2 RIR
@@4700RJLhe said it was under the supervision of an exercise scientist. They were also experienced lifters. So I would assume quality.
Awesome video. You guys are the best. No one ambulates better
That's the shit I'm here for. Science. I like the training reaction videos but I love learning more!
I think there’s a big caveat in the study they only trained legs and no other muscle so it could be the body’s recovery was allocated on the legs because no other muscle was trained. It would be a different story if they trained like normal people for example if they did 52 sets distributed between the body parts chest back legs etc., the body’s recovery would be the same but distributed. I think if they would have tried a normal routine they would have definitely find a cap at most 20 sets per muscle because the body’s recovery is distributed.
He didn't say legs and no other muscle. He said the participants did legs in the presence of researchers and hinted at the participants doing upper body outside the eyes of researchers since they were all seasoned lifters. This is mentioned at 5:55.
@DFS_Viper
It seems kinda odd they didn't control for that tho, or at least ask participants to keep a record. Maybe the highest volume group had better results cuz they didn't train anything else and recovered better while the lower volume groups were still doing 15 - 20 sets / week on the rest of their muscle groups. As much as they talked about, they still left a lot of questions.
@@GP-qz6kk Good suggestions. Unless I missed the link somewhere, it's very odd with hundreds of comments and a 30-minute video there is no link to the study.
I do around 120 Sets Total for my whole body a week so 52 on a single muscle group is crazy
It's a lot, but like they say you might have to drop the volume training other muscles to train that much
This channel is PURE VALUE!!!!!!!!!!!!!!
this was dope! Hmm interesting! it seems that i need to adjust my workout!
Mike Mentzer rules
Mike Mentzer has left the chat
lol. i switched to high intensity training principles months ago. I was doing 25-30 sets and i thought i was doing much more sets than what fitness influencers and sports scientists advocate. Intensity is the driver of hypertrophy, not the number of how many times the weight goes up and down.
This makes sence, I have allways had so difficult making my calves growth, and I thought I did a tons, like 35 sets pr week but still did not see much growth. Then I went for 12 sets 5 times a week, basiclly trained calves on all my training days, so 60 sets, and it was the first time I could actually see they grew
This explains why kettlebells work so well even though they are light to intermediate weights. You mostly use volume cycles in classical kettlebell training and 20 sets of swings per workout are what you are after as a beginner for example. Very interesting stuff and I'll have to read up on those studies that were mentioned.
Long before Mike, Chad Waterbury was the neuro-physiological science guy who taught average joes on TNation how to train when/if bro spits were not working for them. I remember he said quads and forearms were notorious for responding to much higher training volume compared to other muscle groups. Scott Abel said something similar IIRC
I'm pretty sure a lot of the influencers and gurus on YT are the final forms of former TNation posters (or contributors) btw.
Wow. Interesting. I recently committed to training my quads every day this month to see if I can make some gains. I'm a lifelong sufferer of chicken leg syndrome.
Does higher and higher volume corelate to sarcoplasmic tissue adapting to store enough energy to complete the volume? This adaptation would also explain increased overall hypertrophic response.
Elite olympic powerlifters are squatting everyday up to about 56 sets a week or 10 sets a day.
@@GuidetteExpert well, yes, and they have massive legs.
I was referring more to how would someone interpret the hypertrophic response at high volumes, in the context of strength gains tapering off much sooner.
In the clip, they mentioned strength gains taper off way sooner, but hypertrophy is still present up to double the volume. That is why I think the hypertrophic response at such high volumes is present more due to sarcoplasmic muscle tissue adaptations, rather than both sarcoplasmic and myofibrillar at around 20 sets per week, where they measured both strength and hypertrophy gains.
However, muscle adaptation processes are very complex and I am not sure if my interpretation holds its ground.
@@bogdan1207 Well maybe by doing 10 sets 7 times a week only two reps each set. Every other day ends up heavier on the last set 20 or 10 kg as a example, so you start 20 or 10 kg lighter every other day on the first set.
The first set would be around your bodyweight and add on weight after each set about 10 or 20 kg as a example. Does that answer your question?
This is a formula that a elite Olympic lifter gave me. This is about 56 sets a week and only two reps every set.
One of the best episodes/podcasts I ever listened to 👌
Any chance you can do a video in the future on blood flow restricted training Dr. Mike? I searched through the video history on the channel and I’d love to learn more about it from you. Thanks!
I agree with the high volume. I kinda ignored what people said for years about this topic especially with the legs. During my hypertrophy training phases I always do a huge volume during the week to see change. The guys always look at me in the gym like I am crazy. I know my body and 2-3 days with 4 sets per exercise don’t cut it for me.
I'm trying to figure out how you guys are able to hammer your legs multiple times a week!? If I kill them on Monday I'm not walking the rest of the week 😭
@camerinj right!?!?.. I train til failure and beyond for real... zero chance I'm doing legs again for at least 4 days... 5-6 days before I hit legs again is my sweet spot... I feel like these guys are going nowhere close to actual failure
They're not likely going til failure, yet this is preserving their CNS, and so they can sustain a higher frequency of training without burnout. They're tearing muscle tissue, while you may perhaps be activating your CNS more from higher intensity training and then burning out. To a degree, volume and intensity are on opposing ends of the scale in parallel to muscle tissue and CNS repair.
It’s awesome to see this finally being talked about as John Meadows and Dave Tate have been doing ROM in the stretch and high amount of sets on nagging body parts for years
🎯
I’m still stuck at “someone eats the soggy cookie”.. I laughed a little longer than I should have! Good info from this new study btw!
Never done this. Excited to try
Mike Mentzer turning in his grave
I was going to say, that study is probably biased towards keeping the funding coming in.
Sounds like a lot of moving weight around for the sake of moving weight around.
For sure; their intensity of effort had to be very low. Like doing pushups for an hour or something; loads of sets but very low intensity.
@@Dan_Tactics People dont realise this, fitness industry works like any other industry in this world.
@@mr.zzgogfi7470did you actually watch the video you're commenting on?
@@lepari9986 Yes I did. Remeber "science" behind COVID vaccines being super duper?
So we either have such "science" here or these two clowns misrepresented actuall data if the study was legit.
Say you get 2% increase in muscle size while doing high volume compared to single set done with all out intensity of effort...
And then you compare time it takes to train, then accumulated wear and tear and so on.
But hey, if it makes you happy to spend hours in a gym, go for it, just don't call it science. Mike and the other clown are entertaining though.
damn i was only doing 51 sets a week for years thats why i have no gains
Interesting stuff
I haven't been tracking my sets, but I've kinda been doing this in a sense for the past 2months. I work out mostly 7days a week with a random rest day when my strength level drops slightly. Going against most rules I do 40mins of high resistance cardio, and right after I do your kind of back workout. Dips and Pull Ups, I warm up with lighter sets ramping up to my max resistance, I'm using the assisted pull up machine. I do as much as I can on the least amount of assistance and a couple drop sets until I can't go further. I then go over to the cable machines to tricep pull down, reverse curl, and a regular curl all using an easy bar attachment. No DOMs, no injuries, I'm a 40y/o male. Newish to weight lifting, I only say that because I was in the Army for 10yrs, and was mainly focused on my running. I could always max out my push ups and sit ups but I'm kinda short and always had an issue with the run, not because of endurance, I've ran a few half marathons 2 of which in country, I just wasn't fast enough.